The process of labor is quite strenuous and may pose challenges for the mother. Moreover, since many women undergo labor for the first time in their life, panic and anxiety are very common. Breathing is one very effective way to control anxiety and relax the body to make the labor easier.
Rhythmic and patterned breathing not only maximizes the flow of oxygen to the baby but also makes you feel at ease. If you get tense and frightened during labor and start breathing in a shallow and rapid manner, the amount of blood flow to the baby decreases and your body starts becoming stiff, making the process of labor even more discomforting.
However, with the help of rhythmic and patterned breathing, you may make the entire process of labor easier for yourself as well as the baby. Patterned breathing refers to the act of breathing at any number of possible reps and depths. Experts recommend practising patterned breathing during the third trimester to make the process of labor a smooth one.
Patterned breathing offers various benefits during labor like:
Experts suggest the following breathing techniques during labor:
Doctors recommend practising patterned breathing throughout the third trimester as it will make patterned breathing a natural response to pain and stress. Further, during the labor, you may find that the pattern that you practised does not work as good as you thought it to work. Staying conscious is the key and it is okay to alter the patterns according to the needs of the body at the moment.
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Deep, slow breathing is recommended when in labour. Start by breathing in slowly and deeply through your nose, and then exhale slowly through your mouth. This deep breathing can help relax your body and conserve energy for the actual labour. As contractions intensify, your breathing will also become shorter. Try focusing on a steady rhythm to help your muscles relax instead of clenching. As labour progresses, your midwife or nurses will guide you.
Many women opt to inhale laughing gas (nitrous oxide+oxygen) during their labour, to help manage the pain and stress. It is supplied through a mask, and the woman can inhale it as and when she wants, or just before each contraction. The gas takes effect quickly and wears off easily as well. Some women may experience nausea or dizziness.
Slow deep breaths with long exhales can help relax your body and the opening of the cervix. During active labour, panting or short breaths can help control the urge to push and control the delivery pace. As you start pushing, control your blowing. Slowly exhale in a controlled pace that may even have low guttural sounds. Breathing this way every time you push can help reduce the risk of tearing.
J-breathing is a breathing technique used during the pushing stage to prevent tears. This method involves a deep inhale, and visualising the breath travel down the body, out through the birth canal, along with low guttural sounds. The sound you make from within helps release the tension in the pelvic area and guides the breath through the birth canal.
